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Sunday, May 15, 2011

Dynamic stretching: Calf Stretch

Alternative names: --

Objective:"To increase flexibility in this very often-neglected area." (1)

Typical length of drill:1-2 mins

Materials needed: None

Skill level required: None

Description: "Current research work [Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101] suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down" (from BrianMac Sports Coach).

Starting position: From the pushup position, place your right foot over your left heel. Your weight should be on the ball of your left foot.

Procedure: Pull your left toes up toward your shin while you push your left heel down toward the ground with your right foot. Exhale as you lower your heel. Hold for a one count, raise your left heel again, and repeat.

Coaching key(s): You're pulling your toes up toward the shin at the same time you're pushing the heel to the ground. Then push back through the new range of motion.

You should feel: A stretch in yor calf and ankle.

Progression: Bend the knee of you working leg to shift the emphasis to your Achilles tendon." (1) Shown in image #3. For maximum effect our volunteer could straighten out her left leg, the one resting on top of the leg with the bent knee.

Repeat 8 times on each leg.Additional notes:All text from Core Performance by Mark Verstegen and Pete Williams (1) unless otherwise noted. This is part of a series of dynamic stretches that we have been posting over the last few days/weeks. We are now half-way through the series.